Me pēhea te ki te kai ora, Lose Weight me Ongo’i Awesome katoa Day

 

E kore ahau e rite ki te hoatu i te tapanga i runga i toku whakaaro kai. Kei te hāngai te reira i runga i te rangahau pūtaiao, e kore matatika, karakia ranei he ariā tahito o te mea kia waiho te kai hauora rite.
Otiia, ki te hiahia koe ki te tapa i te reira, te karanga i te reira i te “iti-carb, Real-Food” kai e hāngai ana (LCRF).

Eaha ta te “iti-carb, Real-Food” te auraa?

Kia tīmata ahau e whakamārama i te moka o te kupu.

He kai iti-te warowaihā  whakaiti huka me starches, whakakapi ratou ki kai taonga i roto i te pūmua me te ngako hauora.
“Kai Real”  tikanga kōwhiri kai e i te uru ki puta noa te kukuwhatanga tangata. E karohia tukatuka, kai te ngau ke ki matū horihori.

E kore te mea LCRF he “kai.” Ko reira he ara o kai, he huringa āhua e hāngai ana i runga i taunakitanga pūtaiao Bulletproof.
Ko reira he ara o te kai e whakanui ana i te kai kua tipu te tangata ki te kai mō rau o nga mano o nga tau, i te aroaro o nga takaí ahuwhenua me te ahumahi.
Kï tenei momo o te kai kei te ki te mahi pai atu i te kai-ngako iti tūtohu tonu katoa huri noa i te ao.

He aha kore ki te kai

kia whakawhāiti koe te kai e whai ake nei.

  • : Sugar he faatîtîraa, ka tetere nei me he take ārahi o mate rite mōmona, mate huka me te mate Cardiovascular apititia huka (1, 2, 3, 4, 5, 6).
  • Purapura: A ape i purapura ki te hiahia koe ki te ngaro taimaha, tae atu taro me te rimurapa. Pata pumuawiti (witi, rai, parei, me te rai) ko te kino (7, 8, 9, 10, 11). Purapura tōtika rite raihi me te ōti e pai ki te kore koutou e hiahia ana ki te ngaro taimaha.
  • Purapura me te huawhenua hinu : te hinu meatia, te hinu witi me etahi ētahi atu. E tukatuka ēnei ngako ki te nui nui o te Omeka-6 fatty acids, e te hunga kino i roto i te taikaha (12, 13, 14).
  • Ngako Trans: ngako matū whakarerekē e te hunga tino kino mo te hauora. Kitea i roto i te tahi mau kai tukatuka (15, 16, 17).
  • Huka horihori: Ahakoa te pūngoi free, whakaatu rangahau observational te ine ki te mōmona me te mate e pā ana (18, 19, 20). Ki te takoto te tikanga kia whakamahi koe i reka, whiriwhiri Stevia.
  • “Diet” me “ngako-iti” hua: e kore e hauora te nuinga o enei “kai hauora” i te katoa. Ahu ratou ki tino kia tukatuka, ka utaina ki te huka huka horihori ranei. Ko tika rite kino rite huka tirikara agave.
  • Kai Tino tukatuka: Foods e kua tino tukatuka e te tikanga iti i roto i ngā matūkai me te tiketike i roto i ngā matū hawata ana, me te ngau ke.
    Me pānui i koe ngā rārangi whakauru. Ka kia miharo i te nui o “kai hauora” e taea i roto i te huka, te witi me te tahi atu kai kino koe.

Foods Healthy ki te kai

kia kai koe māori, kai te hokotai e e ira taunga tangata ki te kai. E whakaatu ana te rangahau e he nui mo te hauora (21, 22, 23, 24) taua kai.

Hoki te iwi hauora e faaohipa a kahore e hiahia ki te ngaro taimaha, i reira he tino kore take matauranga ki te karo i kūmara rite rīwai, me te reka rīwai, ranei hauora purapura pumuawiti-kore rite ōti me te raihi.

Ki te he taumaha koe ranei i take pūkoro (HDL iti, cholesterol LDL tiketike, pāhare, ngako kopu, me ētahi atu) kia aukati i koe kai nui-carb katoa (25, 26).

  • Kua kai Beef, reme, poaka, heihei, me ētahi atu taata kai mō rau o mano o tau: Meat. He pai hoki koe kai te hokotai, rawa, ki te kai i nga kararehe kai māori (rite mīti i kau tarutaru-whangai).
  • Fish: he nui ika. Tino hauora, te raveraa i me te taonga i roto i te Omeka-3 fatty acids me ētahi atu ngā matūkai. kia kai koe ika (he pai fatty ika rite-karaka) nga wiki.
  • Hua: He hua i roto i te kai tino kai i runga i te ao. Ko te toene Ko te wahi tino kai, me te hauora. He pai Omeka-3 hua.
  • Vegetables: Kei roto te muka me te tokomaha ngā matūkai e he faufaa mo te tinana tangata. Kai huawhenua katoa ra.
  • Fruit: hua momo, pangia e pai, he ngāwari ki te faaineine i me te taonga i roto i te muka me te huaora C. kei tino nui i roto i te huka tonu ratou, na kai i roto i te whakaōrite, ki te hiahia koe ki te ngaro taimaha.
  • Nati me purapura: aramona, wōnati, putirā purapura, me ētahi atu Rich i ngā matūkai, engari tiketike rawa i roto i Calories. Kai i roto i te whakaōrite, ki te hiahia koe ki te ngaro taimaha.
  • Potatoes: huawhenua pakiaka rite rīwai, me te reka rīwai e hauora, engari kei nui i roto i carbs tonu ratou. Kai i roto i te whakaōrite, ki te hiahia koe ki te ngaro taimaha.
  • miraka ngako-High: tīhi, kirīmi, pata, ngako-tonu miraka pē, me ētahi atu Rich i roto i te ngako hauora me te konupūmā. Dairy i kau te tarutaru-whangai ka kia taonga i roto i te huaora K2, i te mea tino nui mō te hauora (27, 28, 29).
  • Fats me hinu: hinu oriwa, pata, hinu poaka, me ētahi atu Whiriwhiria ngako kukū hoki tiketike-wera tunu rite paraipanatia, he ake pūmau i roto i te wera ratou.

He aha ki te inu?

  • Coffee: he hauora, me te rawa taonga i roto i antioxidants kawhe, engari kia karo reira iwi e e tairongo ki te kawhe. A ape i kawhe mutunga i te ra no te mea e taea ururua i te reira i tō moe.
  • Tea: he hauora, taonga i roto i antioxidants tea, me te kua he rota iti kawhe i te kawhe.
  • Water: kia inu koe i te wai puta noa i te ra, me te rawa a tawhio noa workouts. No take ki te inu i te ton katoa ahakoa, matewai ko te tohu tino pono o to koutou hiahia.
  • Koropupū houra, kahore huka horihori he pai.
    A ape i sodas ki te huka me te huka horihori, wai hua, waiu, me te pia.

ture Simple: Kaua e inu Calories.

Whakamotitia i roto i te Whakaōrite

Ka taea te koa ēnei raveraa i wa wa ki.

  • Chocolate pouri: Kōwhiri tiakarete organic ki 70% koukou atu ranei. he taonga i roto i te ngako hauora me antioxidants tiakarete pouri.
  • Waipiro: Kōwhiri waina maroke me inu e kore e e roto i te huka tāpiri carbs ranei: vodka, wehikē, me ētahi atu

Kia pehea te tokomaha carbs Day Per?

rerekē tēnei i waenganui i takitahi.

E rave rahi te iwi ongo’i pai kai carbs iti rawa (i raro i te 50 karamu) ētahi atu i te kai i rite nui rite 150 karamu, i te mea tonu iti-carb.

Ka taea e koe te whakamahi i enei tau rite te aratohu:

  • 10-20 karamu ia ra: Tino iti, e kore e taea te kai i tetahi carbs anake huawhenua iti-carb. E tika ana ki te whai koe i te rota o te taimaha ki te ngaro, ki te whai koe i te mate huka i te syndrome pūkoro me / ranei ranei.
  • 20-50 karamu ia ra: Ki te hiahia koe ki te ngaro taimaha nohopuku. Ka taea e kai koe i te moka rawa o huawhenua me kotahi wahi o hua ia ra.
  • 50-150 karamu ia ra: Ki te hiahia koe ki te whakatutuki i te hauora tino pai, me te raro koutou mōrea o te mate e pā ana-āhua. He he ruma mo te maha ngā hua ia ra, me te ara he iti moka o starches hauora rite rīwai me te raihi.

A, no te raro i koutou warowaihā i raro 50 karamu ia ra, e kore e taea e koe te kai i tetahi huka, taro, rimurapa, purapura, rīwai me te mōrahi o tetahi hua ia ra.

Tūtohu hanga e ahau he pūkete noa i runga i Fitday ki te takiuru koutou horomanga kai mo te torutoru nga ra. He ara nui ki te tiki i te mohio mo te nui o carbs e kai koutou tenei.

Whakatūpato hoki wharewhare: kua pakaru carbs i roto i te kai ki raro ki te kūhuka i roto i te wahi kūnatu, ka tomo ratou te tinana kia rite ki te huka toto. Ki te kai koe iti carbs, ka hiahia koe iti taiāki me taero kūhuka i-e tukupu.

Ko reira tino kino ki te makaka koutou te huka toto i raro i te tetahi taumata (suka). Ki te whai koe i te mate huka, kōrero ki tō tākuta i mua i te whakaiti te horomanga warowaihā.

Aha e mahi te reira?

tipu te tangata rite kirehe mohoao-gatherers mō rau o nga mano o nga tau.

ke matemate to tatou kai i roto i te revolution ahuwhenua, e pā ana ki 10,000 tau ki muri.

Heoi, he iti tenei huringa whakaritea ki te hurihanga nui kua kite tatou i roto i te tahi tau ahuru matahiti whakamutunga ki tukatuka kai hou.

Ko reira tino mārama e te tangata e kai i tenei ra i te kai e te mea tino rerekē i te kai oranga o tatou matua i runga i puta noa te kukuwhatanga.

He maha ngā “tahito” taupori huri noa i te ao e ora tonu rite kirehe mohoao-gatherers, kai ngā kai māori. He kikokore, i roto i te hauora pai enei iwi, me ko te nuinga o nga mate e e patu taupori hauauru e te milioni onge ranei oranga (30, 31).

whakaatu Studies e ina kai iwi kai tūturu i wātea ki to tatou tupuna kirehe mohoao-kaikohi (hoki e mohiotia ana ko te kai paleolithic), ngaro ratou taimaha, me kite whakapai ake nui i roto i te hauora (21, 22, 23, 24).

Ko te taiāki Hormone

Kei te mohiotia te pai te taiāki taiaki mo tona tūranga o neke kūhuka i te toto, me te ki ngā pūtau. He hē i roto i te taiāki, ranei ātete ki ona pānga, ai mate huka.

Ko taiāki huka hoki he atu tūranga i roto i te tinana. Taiāki parau pūtau ngako ki te whakaputa ngako, me te ki te mutu whawhati iho i te ngako e kawe ratou. A, no te e nui ngā taumata taiāki, te tinana whiriwhiri kore ki te tou i roto ki te toa ngako ki te whakarato i pūngao.

I runga i te kai Western, nui-carb, he tiketike taumata taiāki te wa katoa, e pupuri i te ngako humarie kiia atu i roto i te pūtau ngako.

Carbs Ko te kaiarataki matua o te taiāki huka secretion. He huka pipi e kai, me pauna toto carb iti, me te reira Whakahekea taumata taiāki (32, 33, 34).

A, no te haere taiāki iho, ka taea e te tinana ngāwari te uru i te Calories rongoa i roto i nga pūtau ngako, engari ka taea e te tango i te reira ra i te torutoru ki te urutau ki mura ngako hei utu o carbs (35, 36).

He tino satiating kai warowaihā iti. Hiahia haere ki raro, a ka tīmata iwi ki te kai aunoa iti Calories atu tahuna ratou, e ai te ngaronga taimaha (37).

Ko te painga matua o te kai iti-carb ko e taea kai koe tae noa e hua ana, me te ngaro taimaha, kahore tatau Calories. Kai iti-carb me karo koe i te pānga taha kino rawa o te pūngoi kai whāiti: matekai.

Hua hauora o te Low carb Diet

Ko te pōhēhē noa, ara i roto i ngaio hauora, e kai iti-carb e te hopoia kino mō te hauora. Iwi e hanga taua kerēme mārama e kore i hēmanawa ki te tirohia i roto i te rangahau.

Ratou tautohe matua ko e he kino kai iti-carb no ratou kei nui i roto i te ngako kukū, e whakaara ake cholesterol me ai mate ngakau.

Ko rangahau tata fokotuu e kahore he mea ki te manukanuka. Ngako kukū whakaara HDL (te pai) cholesterol, me te huri i te “kino” cholesterol i iti, LDL mātotoru (kino rawa) ki te LDL nui i te mea Koló (38, 39, 40, 41).

Ko te meka Ko e kore e meinga ngako kukū mate ngakau. Ko te noa tenei he pūrākau e kua kore i kï (42, 43, 44).

kai iti-carb mau arahi ki atu mate taimaha me te atu whakapainga i roto i ngā āhuatanga mōrearea whakaritea ki te kai ngako-iti (45, 46).

  • ngako Body: He kai iti-carb, kai noa tini, te tikanga ai mate ngako atu atu i te kai ngako-iti e he pūngoi whāiti (47, 48, 49).
  • Toto huka: Ko tētahi o nga huru o mate huka, me te syndrome pūkoro ko te huka toto mā’olunga, i te mea tino kino i runga i te wā roa. kai iti-carb huka toto raro (50, 51, 52, 53, 54).
  • pēhanga toto: Ki te he nui pēhanga toto, whangai reira ki te haere ki raro, i runga i te kai iti-carb (55, 56, 57).
  • pāhare High: he ngako e porotītiti tawhio i te toto, me te ko te tauwehe mōrearea kaha mō te mate Cardiovascular enei. kai iti-carb pāhare raro rahi noa ake i kai iti-ngako (58, 59, 60).
  • HDL (te pai) cholesterol: Ko te tikanga e korero ana, he nui atu o te “pai” cholesterol tikanga whai koe i te mōrearea raro o te mate Cardiovascular. kai iti-carb whakaara cholesterol HDL rahi noa ake i kai iti-ngako (61, 62).
  • sdLDL (te kino) cholesterol: meinga kai iti-carb LDL cholesterol ki te huri i te iti, LDL mātotoru (kino) ki te LDL nui, i te mea Koló (63, 64).
  • Māmā: puta kai iti-carb ki kia māmā ake ki te piri ki atu kai iti-ngako, no te mea pea e kore te mea e tika ana ki te tatau Calories ka kia hiakai, i te mea Ninety te pānga taha kino rawa o dieting (65, 37).
    Ko te tauākī i runga i whakaaturia ki te kia pono i roto i randomized tamataraa whakahaeretia – rangahau pūtaiao e ko te paerewa koura o rangahau.

Common iti-carb taha Pānga i roto i te Tīmatanga

A, no te e whakakapia carbs i roto i te kai ki te pūmua, me te ngako, Me ki tupu mo te tinana ki te tōtika te whakamahi i te ngako rite wahie e rave rahi mea.

He ka nui huringa i roto i hormones me me te tinana ki te rōnaki ake hanga o whākōkī ki te tīmata tahu ngako matua hei utu o carbs. Tenei taea muri mo te torutoru nga ra, a kia tango urutaunga tonu wiki.

pānga taha Common i roto i te torutoru ra tuatahi ngā:

  • ānini
  • ongo’i Lightheaded
  • te ngenge
  • kārangirangi
  • kōroke

He te tikanga ngawari me te kahore ki te manukanuka pānga taha. Kua tō tinana kua tahu nuinga carbs mo tekau tau, e te reira te wa ki te urutau ki te whakamahi i te ngako rite te puna wahie tuatahi.

huaina ana tēnei ko te “rewharewha carb iti” a kia waiho mo roto i 3-4 ra.

I runga i te kai iti-carb, he mea tino nui ki te kai nui te ngako. Fat Ko te puna hou o te wahie mo koutou tinana. Ki te kai koe iti-carb me te ngako-iti, ka e haere koe ki te ite kino, me te whakarere i te mea katoa.

Ko tētahi atu mea nui ki te kia mōhio o te mea e taiāki hanga mau nga whatukuhu i ki te konutai. A, no te kai koe iti carbs, tukua nga whatukuhu konutai. Tenei Ko tetahi o te take ngaro iwi kia nui bloat me te taimaha wai i roto i te torutoru ra tuatahi.

Hei kaupare i tenei mate o te konutai e taea e koe te tāpiri i atu tote ki te kai koutou te inu i te kapu o te hupa i nga ra katoa ranei. He kupiki bouillon rewa i roto i te kapu o te wai wera kei 2 karamu o te konutai.

mea rave rahi te iwi ratou ite pai atu ake ake i runga i te kai iti-carb, ina ko runga o te wā urutaunga tuatahi.

Ki te kore koe e ite pai, kia tango tāpiri atu te ngako me te konutai tiaki o reira.

He Mahere Kai e taea te whakaora tau Life
ko te mahere kai tauira mō te kotahi wiki e kaiwhakawhiwhi iti iho i te 50 karamu o carbs ia ra tenei.

Day 1 – Mane:

  • Parakuihi: omelet ki ngā huawhenua, parai i roto i te pata ranei te hinu kokonati.
  • Tina: tarutaru-whangai miraka pē ki blueberries me te ringa o aramona.
  • Dinner: Cheeseburger (kahore bun), i mahi ki huawhenua, me te salsa ranu.

Ra 2 – Rātū:

  • Parakuihi: Bacon me hua.
  • Tina: pākī toenga me huawhenua i te po i mua.
  • Dinner: kohuatia Salmon ki te pata me te huawhenua.

Ra 3 – Rāapa:

  • Parakuihi: Hēki me huawhenua, parai i roto i te pata ranei te hinu kokonati.
  • Tina: Shrimp huamata ki etahi hinu oriwa.
  • Dinner: Rotongaio heihei ki huawhenua.

Ra 4 – Rāpare:

  • Parakuihi: omelet ki ngā huawhenua, parai i roto i te pata ranei te hinu kokonati.
  • Tina: Smoothie ki kokonati waiu, hua, aramona, me te pūmua paura.
  • Dinner: paopaohia me huawhenua.

Ra 5 – Paraire:

  • Parakuihi: Bacon me hēki.
  • Tina: Heihei huamata ki etahi hinu oriwa.
  • Dinner: to’ue Pork ki huawhenua.

Ra 6 – Rāhoroi:

  • Parakuihi: omelet ki ngā huawhenua.
  • Tina: miraka pē tarutaru-whangai ki hua, tawerewere kokonati me te ringa o wōnati.
  • Dinner: tipo ki huawhenua.

Ra 7 – Rātapu:

  • Parakuihi: Bacon me hēki.
  • Tina: Smoothie ki kokonati waiu, he wahi o te kirīmi taimaha, paura pūmua tiakarete-whakarehu me hua.
  • Dinner: Rotongaio parirau heihei ki etahi kōkihi raw i te taha.

Kia puta tou uaua ki te whakauru i te whānuitanga o ngā huawhenua i roto i to koutou kai. Ki te hiahia koe ki te noho i raro 50g o carbs ia ra ka taea e koe te humarie i tetahi wahi o te hua te tahi mau hua ranei nga ra.

He pai ngā kai Organic me te tarutaru-whangai, engari anake, ki te taea e koe te ngāwari te utu ia ratou. hanga Just he kaha ki te whiriwhiri tonu te kōwhiringa iti tukatuka i roto i to koutou whānuitanga utu.

He aha Mō Paramanawa?

Kahore he taunakitanga pūtaiao e kia kai koe neke atu i te 3 kai ia ra. Ki te e whiwhi koe hiakai i waenganui i ngā kai, i konei ko te torutoru whakaaro mō paramanawa e te hunga hauora, ngāwari kawe me te reka o te pai.

  • miraka pē ngako-tonu
  • He wahi o te hua
  • kāreti Baby
  • hua Hard-kohuatia
  • He ringa o nati
  • toenga
  • Ētahi tīhi me te kai